Turmeric Tofu Scramble is Breakfast Gold!

Tofu ScrambleTurmeric tofu scramble is a quick and savory option for any day. But, with its gorgeous sunshine yellow, this dish is also festive enough for guests. With about 8 grams of plant protein, it provides stable, yet light nourishment to start your day. Serve it with the suggested sides and toppings below, or bundle it up in a whole grain wrap and take it to go.

Not only quick and nutritious, this dish is also what I refer to as ‘a turmeric delivery mechanism’. That’s right, per serving, the scramble gives you a quarter teaspoon of turmeric, the anti-inflammatory ‘spice for life’. Further, it uses all   three ways to get the most from curcumin by using the whole turmeric spice and includes both fat and black pepper to maximize bioavailability.

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Turmeric Tahini Anti-Inflammation Dressing

Turmeric Tahini Dressing

This versatile dressing makes it easy to bring turmeric into your daily cooking. Pour it over cooked fish, grain bowls, soba noodles and vegetables. And with anti-inflammatory ginger, probiotic-containing miso and alkalizing sesame in tahini, this dressing will boost the health quotient of almost any meal!

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Turmeric Golden Milk Basics

Turmeric Golden MilkTurmeric Golden Milk, the classic Ayurvedic beverage, is known for its many therapeutic benefits. While an array of Golden Milk recipes exist, the key ingredient is always turmeric, often with ginger, both of which are potent antioxidant and anti-inflammatory compounds. In fact, thousands of research studies on just turmeric and its most active constituent, curcumin, show it may be beneficial in preventing and/or treating over six hundred health conditions. And turmeric, also known as ‘Indian Solid Gold’ has been found comparable to fourteen various drugs and medications —without adverse side effects, even at doses up to 8,000 mg per day (about one rounded teaspoon of dried turmeric).

Given the impressive data on turmeric’s benefits to nearly every bodily system, I try to incorporate turmeric into my daily cooking, not just the occasional curry dish. I’ve grown fond of the drink, finding it equally welcome and as comforting in the morning as it is before bed. Start or end the day golden —or both!

Following are options for making Turmeric Golden Milk, which provide flexibility depending on what ingredients you prefer and keep on hand. They also provide preparation options geared towards trying the recipe once or want convenience tips to make it quickly on a regular basis.

urmeric Golden Milk Ingredients

TURMERIC GOLDEN MILK COMPONENTS:

  • Milk Base: To maximize the anti-inflammatory benefits, use a non-dairy milk alternative, such as almond, rice or hemp milk, etc. or use coconut milk.
  • Coconut Oil: Coconut oil is added as a fat source to aid absorption of the turmeric. This is not necessary if using coconut milk, due to the higher fat content.
  • Turmeric: Either fresh turmeric root or dried, ground turmeric will work. I prefer the fresh root as it gives a freshness to the drink while the powdered form can bring a bitterness in higher quantities. To prepare a small quantity of fresh turmeric, simply grate the unpeeled root using a microplane or process in a high-speed blender.
    Convenience Tip: Make frozen Turmeric Cubes
  • Ginger: Optional, but highly recommended. It not only adds anti-inflammatory and antioxidant benefits, the flavor nicely balances out any bitterness of the turmeric. If using, I strongly prefer the fresh root, rather than ground ginger. To quickly make a small batch of ginger juice, simply grate a 3-4 inch knob of ginger using a microplane or ginger grater, then use a spoon or spatula to press the juice through a mesh strainer or cheesecloth.
    Convenience Tip: Make frozen Ginger Juice Cubes
  • Sweetener: This recipe uses Medjool dates. If using Deglet Noor dates, you will need a few more as these are smaller and have less natural sweetness. I like using dates as they provide added minerals as well as fiber, which also thickens the drink. You can also use honey or coconut sugar. Start with 1 teaspoon per cup and add more to taste.
    Convenience Tip: Make Date Paste

OPTIONAL TURMERIC GOLDEN MILK INGREDIENTS: 

  • Black Pepper (Optional): Adding black pepper can increase the bioavailability of turmeric by as much 2000%. A little goes a long way and freshness is probably as important as quantity. So, either use freshly cracked black pepper or crush 3 or 4 black peppercorns before adding to the saucepan.
  • Arrowroot (Optional): Added for thickening the milk base. Simply add 1 tablespoon of arrowroot per cup of the cool liquid (almond milk, etc.), whisk until well combined, then add to the remainder of the drink mix as it is warming in the saucepan. No thickener is needed if using coconut milk.
  • Aromatics (Optional): 1 teaspoon vanilla, 1 cinnamon stick, 3-4 cardamom pods or others. Add one or more. These can be added to the liquid for more flavoring, infusing into the beverage as it is warmed on the stove top, then strained out before any blending and serving.

TIPS FOR MAKING TURMERIC GOLDEN MILK  

  • Do not let the Turmeric Golden Milk boil. You want to only heat the beverage to a simmer. Boiling will diminish the health benefits of the turmeric and ginger
  • Avoid stains! Turmeric is used as a textile dye. You will see why! Use a stainless steel whisk and/or rubber spatula when preparing the mixture. Avoid using wooden spoons or any cloths you don’t want to turn golden.
  • Golden Milk can be made in advance and kept in a refrigerated, air-tight stainless steel or glass container for several days. Then, simply reheat.
  • Turmeric is an acquired taste. Some people prefer to start with lower quantities of turmeric in the recipe and increase the amount gradually.
  • As is the case with so many herbs and spices, turmeric should be used with caution.
    • Individuals with gallstones should only take turmeric under the direction of their doctor.
    • Because turmeric slows blood-clotting, it should not be taken by those with clotting disorders or before surgery.
    • Excessive turmeric should be avoided in people with congestive heart failure.
    • Since turmeric is included in Ayurvedic formulas for birth control, women trying to become pregnant should limit their consumption of the spice.
    • Women who are pregnant or nursing should discuss using turmeric with their doctor.

TURMERIC GOLDEN MILK RECIPES

Yield: 3 servings

INGREDIENTS – ALMOND MILK VERSION:

  • 3 cups almond milk
  • 1/4 cup pureed or grated fresh turmeric (or 2 teaspoons ground)
  • 1/4 cup ginger juice (juice from a 3-4″ piece of ginger)
  • 1/4 cup date paste or 6 Medjool dates, pitted, soaked for 1 hour, then drained
  • 1 teaspoon coconut oil (optional for improved turmeric absorption)
  • 1/4 teaspoon fresh ground pepper
  • Dash sea salt

INGREDIENTS – COCONUT MILK VERSION:

  • 1 1/2 cups organic coconut milk
  • 1 1/2 cups filtered water
  • 1/4 cup pureed or grated fresh turmeric (or 2 teaspoons ground)
  • 1/4 cup ginger juice (juice from a 3-4″ piece of ginger)
  • 1/4 cup date paste or 6 Medjool dates, pitted, soaked for 1 hour, then drained
  • 1/4 teaspoon fresh ground pepper
  • Dash sea salt

TURMERIC GOLD MILK DIRECTIONS:

  • If using date paste – Combine all ingredients in a saucepan and heat until warm
  • If using soaked dates – Blend all ingredients (except aromatics, if using) in a blender until smooth. Then, heat the blended mixture in a saucepan with any aromatics (remove them before serving).

ADDITIONAL INFORMATION:

How to Make Turmeric Anti-Inflammation Cubes
How to Make Ginger Juice – Without a Juicer
Three Ways to Get the Most From Turmeric

Have you tried Turmeric Golden Milk? If so, what do you think about it? If not, do you think you might give it a try? Please leave a comment below!

REFERENCES:

1] Safety and anti-inflammatory activity of curcumin: a component of tumeric (Curcuma longa). J Altern Complement Med. 2003 Feb;9(1):161-8.

[2] “Spicing up” of the immune system by curcumin. J Clin Immunol. 2007 Jan;27(1):19-35. Epub 2007 Jan 9.
[3] 
600 Reasons Turmeric May Be the World’s Most Important Herb
[4] Curcumin: the Indian solid gold. Adv Exp Med Biol. 2007;595:1-75.
[5] Natural Products and Molecular Therapy, First International Conference. New York, NY: Annals of the New York Academy of Sciences, Vol. 1056, 2005.
[6] Phase I clinical trial of curcumin, a chemoprotective agent, in patients with high-risk or pre-malignant lesions. Anti-cancer Res. 2001; July-Aug 21:2895-2900.
[7] Is Turmeric As Effective As Fourteen Other Drugs? Sacred Plant’s Ingredient, Curcumin, Holds Key To Health Benefits? Medical Daily.
[8] Bioavailability of Curcumin: Problems and Promises Mol Pharmaceutics Vol. 4, NO. 6, 807-818
[9] Dietary turmeric potentially reduces the risk of cancer. 
Asian Pac J Cancer Prev. 2011;12(12):3169-73.
[10] Turmeric Health Benefits: Have a Happy New Year With Turmeric. Andrew Weil, MD
[11] Why You Should Always Eat Pepper with Turmeric. Michael Greger, MD
[12] Biochemical Basis of Enhanced Drug Bioavailability by Peperine: Evidence that Peperine is a Potent Inhbitor of Drug Metabolism. J Pharmacol Exp Ther. Vol. 232, No. 1

 

 

 

‘The Vegetarian Flavor Bible’ Giveaway for National Nutrition Month

TVFBWelcome to the virtual book tour for THE VEGETARIAN FLAVOR BIBLE, by Karen Page. I am proud to take part in this event, which celebrates Registered Dietitians and National Nutrition Month. Keep reading to find out how you can win a copy of Karen’s latest masterpiece!

Don’t be fooled by the title. This is not a book solely for vegetarians. This is a book for anyone who wants to enjoy a greater range of plant-based whole foods, anyone who wants to improve their health, anyone who tends to go “improv” in the kitchen. It is for anyone tired of the same salad or steamed vegetables. Continue reading

How to Make Turmeric Anti-Inflammation Cubes

Turmeric Anti-Inflammation Cubes

As mentioned in Juicing Vs Blending. The Plot Thickens, plant fiber is much more interesting character than we realized. More than simply roughage or a bulking agent, fiber is a carrier for the free radical-quenching polyphenols found in many fruits, vegetables and other plants.

However, most plant polyphenols are fused to the plant fiber and can not be extracted [1,2]. So, if consumed as a whole plant or blended, the polyphenols travel through the digestive tract, then into the colon, where they are digested by friendly flora, producing short chain fatty acids (acetate, propionate, and butyrate) [3,4]. These short chain fatty acids deliver many health benefits, from anticarcinogenic and anti-inflammatory properties to inhibiting the growth of bad bacteria and increasing mineral absorption. Some also serve as a major fuel for the cells that line the colon [5,6,7]. But, juice those same fruits or vegetables and most of these valuable polyphenol compounds are removed with the fiber. Lose the fiber. Lose the polyphenols. Continue reading

3 Ways to Get the Most From Turmeric

Turmeric Anti-Inflammation DrinkUsed for centuries in traditional Ayurvedic and Chinese medicine, the healing powers of turmeric have now gained mainstream awareness. Turmeric and curcumin, the most active constituent of the spice, have been the subject of thousands of studies, revealing the following: Continue reading

Turmeric Anti-Inflammation Tonic

Turmeric Anti-Inflammation TonicThis drink is more than just a beverage it is a true tonic. Definitions of the word range from ‘a medicine that invigorates or strengthens’ to anything invigorating physically, mentally, or morally’. Both are apt descriptions for this drink, inspired by a similar commercial beverage, Tumeric Elixir of Life. Whether you buy it or make it, you’ve got to try this Turmeric Anti-Inflammation Tonic! Continue reading

Turmeric Anti-Inflammation Juice

Turmeric and Ginger Juice

Turmeric (Curcuma longa) is a powerful anti-inflammatory, antioxidant, antimicrobial, and anticancer agent.  It aids digestion, especially that of fats, through increased bile production in the liver.  It is also known to have anti-viral properties, increase energy levels, reduce high blood pressure, and promote healthy cholesterol levels. In fact, a review of over 700 studies, showed that turmeric appears to outperform many pharmaceuticals in its effects against several chronic, debilitating diseases, and does so without adverse side effects [1, 2]. All of this with a color that could brighten the dreariest of mornings. And I’m from Seattle. I’ve seen my share of those.

I found the golden wonder root at my local Fairway. I glanced past the ginger bin to its neighbor and realized I had probably never seen turmeric root in its natural form. Intrigue ensued as I scooped up a 1/2 pound from the bin. I brought it home with no idea what I was going to do with it. But, the most obvious solution was to juice it. And so I juiced with the small, gnarly root as the star ingredient again and again. I found myself hooked on the energetic buzz each morning. Until I ran out.

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